Home
Back
Epley Formula:
| From: | To: |
The Epley formula is a widely used method for estimating one-repetition maximum (1RM) for bench press and other strength exercises. It calculates the maximum amount of weight you can lift for one repetition based on the weight you can lift for multiple repetitions.
The calculator uses the Epley formula:
Where:
Explanation: The formula estimates your maximum single-rep capacity based on your performance with submaximal weights, accounting for fatigue and strength endurance.
Details: Knowing your 1RM is essential for proper strength training programming, setting appropriate training loads, tracking progress, and ensuring safety during heavy lifting sessions.
Tips: Enter the weight you can lift for multiple repetitions and the number of repetitions completed. Use a weight that challenges you but allows for proper form. All values must be valid (weight > 0, reps between 1-30).
Q1: How accurate is the Epley formula?
A: The Epley formula is generally accurate for 1-10 repetitions. Accuracy decreases with higher repetition ranges as fatigue becomes a more significant factor.
Q2: What is a good bench press 1RM?
A: This varies by gender, weight class, and training experience. For men, intermediate lifters typically bench 1.0-1.5x body weight; advanced lifters 1.5-2.0x body weight.
Q3: How often should I test my 1RM?
A: Direct 1RM testing should be done sparingly (every 8-12 weeks) due to the high physical demand. Use estimated 1RM for regular programming.
Q4: Are there other 1RM formulas?
A: Yes, other popular formulas include Brzycki, Lombardi, and O'Conner formulas, each with slightly different calculations and accuracy across different rep ranges.
Q5: Should beginners use this calculator?
A: Beginners should focus on proper form and progressive overload rather than maximum testing. Estimated 1RM can be useful for setting appropriate training weights.